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Healthy Diabetes Recipes from the Caribbean

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Healthy Diabetes Recipes from the Caribbean Diverse Foods and Flavours Healthy Diabetes Recipes from the Caribbean A resource developed in collaboration with EatRight Ontario and George Brown College. Copyright ©, 2012 Introduction This booklet has been developed for healthy eating Culinary Arts at George Brown College (GBC) partnered as part of diabetes prevention and management. to create this recipe booklet to help address the need It is a healthy take on traditional cultural dishes from for culturally focused healthy eating diabetes resources. the Caribbean. The Canadian Diabetes Association has You can use the recipes to create healthy and balanced identified this community as being at higher risk for meals that make the most of your traditional favourites. developing prediabetes, type 2 diabetes and diabetes This recipe booklet can be obtained online from the complications at an earlier age (less than 40 years old) GBC applied research website (http://www.george- than the general population. brown.ca/research/projects.aspx#Food_Science) and Registered Dietitians at EatRight Ontario, faculty and from EatRight Ontario (www.eatrightontario.ca). culinary students at the Centre for Hospitality and WHAT IS DIABETES? Diabetes is a condition whereby the pancreas either does not make enough of a hormone called insulin and/or the body cannot use insulin properly. Insulin’s role in the body is to take glucose (sugar) to the cells to be used for energy. With diabetes, glucose can build up in the blood and lead to high blood glucose levels. Over time, high blood glucose levels can lead to complications like kidney and heart problems, blindness and nerve damage. Healthy eating is important for diabetes management because blood glucose levels are raised by carbohydrate-containing foods like: • Fruit • Milk and yogurt • Grains • Legumes (dried peas, beans and lentils) • Starchy vegetables like potatoes and green peas • Sugars and sweets like desserts, ice cream, and candies Choosing healthy foods, exercising most days of the week, achieving a healthy body weight and taking medication as prescribed are all part of diabetes management. Healthy Eating for Diabetes Prevention and Management: Enjoy Your Cultural Foods If your goal is to prevent or manage type 2 diabetes you Try to make these healthy eating habits part of your can still include many of the cultural foods that you regular routine: enjoy. Continue to eat a variety of healthy foods, pay special attention to your portions and you will be on the right track! 1. Eat regularly throughout the day. Do not leave more than 6 hours between meals. 2. Eat higher fibre foods more often. Include whole grain breads and cereals, beans and lentils, brown rice, vegetables and fruit with their skins. Fibre can help keep blood glucose (sugar) at a healthy level. Fibre can also help manage body weight and blood cholesterol levels. 3. Eat smaller amounts of rice, noodles, roti, pasta, potatoes, cereal, breads and other starchy foods. Having large servings of these foods can make it more difficult to achieve healthy blood glucose levels. 4. Limit juice, regular pop, desserts, candies, jam, honey and other sweet foods. Having too much of these foods raises your blood glucose levels. 5. Limit higher fat foods like deep fried snacks and pastries. These foods can make it difficult to reach a healthy weight and manage your blood cholesterol levels. 6. Use fresh herbs and spices instead of salt or high sodium sauces to flavour your food. Too much sodium can lead to high blood pressure, heart disease, stroke and kidney disease. (Adapted from Just the Basics, Canadian Diabetes Association 2010). Understanding the Nutrition Analysis in this Recipe Booklet Fat Carbohydrate Many of the recipes in this booklet have tips to reduce A Registered Dietitian can help you understand the fat when cooking. Too much fat, especially saturated amount of carbohydrate that you should aim for at fat, affects blood cholesterol levels. Limiting fats and each meal and snack. Generally, men can have 60 oils is part of heart healthy eating. to 75 grams of carbohydrate at a meal and women can have 45 to 60 grams of carbohydrate at a meal. Snacks range from 15 to 30 grams. Sodium Healthy adults only need about 1500 milligrams of Food Choices sodium each day. This is the amount of sodium in 2/3 teaspoon of salt. We all need some sodium in our The Canadian Diabetes Association has a food choices diet but make sure to control the amount by always system called “Beyond the Basics Meal Planning” to measuring the salt instead of adding a “pinch”. Too keep track of your servings of carbohydrate, meat much sodium can lead to high blood pressure, heart and alternatives, fats and extras. This system is disease, stroke and kidney disease. a helpful tool for planning menus and meeting healthy eating goals for diabetes. Food choices are included in the nutrition analysis of recipes in this booklet. Fibre Your healthcare team can help you learn more about Adults with diabetes should aim for 25 grams of fibre food choices and there is more information available or more each day. at (www.diabetes.ca). Acknowledgements Professor Sobia Khan, RD, MSc , and the Centre for EatRight Ontario (ERO) provides free healthy eating Hospitality and the Culinary Arts (CHCA) at George advice from Registered Dietitians to everyone in Ontario. Brown College (GBC) have created an applied research Residents of Ontario can call 1-877-510-510-2 and speak project to serve the culturally-specific communities at to a Registered Dietitian in over 100 languages. ERO high risk for diabetes (including South Asian, Chinese, has healthy eating information on a wide variety of Caribbean, and Latin American). One objective of this topics, recipes, menus, videos and an “Email a Dietitian” community-based research project is to develop and test service at (www.eatrightontario.ca). Examples of the culturally-specific recipes and make them healthier. The free resources that are available from ERO include goal is to help prevent and manage prediabetes and type culturally adapted and translated diabetes information 2 diabetes in communities that are at increased risk. for South Asian (Urdu, Tamil, Gujarati, Punjabi, and Hindi), Chinese (Chinese), African and Caribbean (French), and Latin American (Spanish) cultures. GBC and ERO gratefully acknowledge the contributions of: • The Canadian Diabetes Association • GBC contributors: CHCA culinary students; Chili Leung (photographer); Atanas Bozdarov (booklet designer); Quoc Bao Dang, Marcia Carby, Jiaqi Li, and Anthony Vargas (food stylist) • Nutrition Analysis: Barbara Selley, RD (Food Intelligence) Flavours of the Caribbean 1. Allspice comes from a dried unripe berry of the pimienta tree. It was named “all spice” because it has the flavours of cinnamon, clove and nutmeg. It is often used in sweet or savoury Caribbean dishes such as mulled drinks, Christmas pudding, pickles and Jamaican jerk chicken. 2. Scotch bonnet pepper is known as being very hot! This pepper provides “jerk” dishes with their unique flavor. If you cannot find this pepper in your usual grocery store ask at your local Caribbean grocer. 3. Callaloo is the leafy greens of the taro or dasheen plant. Callaloo is also the name of a Caribbean soup that is made from the callaloo leaves. Callaloo is commonly found in Caribbean grocery stores but if it is unavailable spinach is a reasonable replacement. 4. Okra, also known as ochro or lady’s finger, is a green fruit shaped like an oblong pod. Okra has a soft gooey interior, so it is often used to thicken soups, stir-fries, or sauces in meat or seafood dishes. Okra is a source of soluble fibre which helps to manage blood cholesterol and glucose levels. 5. Fresh thyme comes in many varieties and can often be recognized by its fragrance— a combination of mint and lemon. Fresh thyme often tastes similar to oregano. This herb is also used widely in a dried or powder form. Rice and Peas Preparation time: 10 minutes Cooking time: 1 hour 45 minutes Makes 6 servings INGREDIENTS METHOD 3/4 cup (175 mL) dried pigeon peas 1. In a bowl, soak pigeon peas in water overnight in the refrigerator. 1/2 tbsp (7 mL) canola oil 2. In a saucepan, add pigeon peas and cover with water; bring to a 1 medium onion, finely chopped boil over High heat. Reduce heat to Low, cover and simmer for 1 clove garlic, minced 45 minutes. Remove from heat, drain and set aside. 1 bay leaf 1/8 tsp (0.5 mL) cayenne pepper 3. In a heavy bottomed pot, heat oil over Medium heat. Add onions, 2 sprigs thyme, chopped garlic, bay leaf and cayenne pepper. Sauté until fragrant and onion 1 cup (250 mL) long grain brown rice starts to soften; about 1 to 2 minutes. 1/2 can (398 mL/13.5 oz) light coconut milk 4. Add thyme, rice and pigeon peas and sauté for 1 minute. 1-1/2 cups (375 mL) water 1/2 tsp (2 mL) salt 5. Add coconut milk, water, salt and black pepper. Reduce heat to Low, 1/4 tsp (1 mL) black pepper cover and simmer about 30 to 40 minutes or until rice and peas are tender and liquid is absorbed. 6. Remove from heat and let sit for 5 to 10 minutes before serving. NUTRITIONAL ANALYSIS PER SERVING (1 CUP) Calories: 236 TIPS: Fat, total: 4 g 1. Dried peas, beans, and lentils are low in fat and high in fibre. Fat, saturated: 2 g They also have a lower glycemic index so they do not cause sharp Cholesterol: 0 mg increases in blood glucose levels. Carbohydrates: 43 g Fibre: 6 g 2. When cooking with less fat, heat your pan before adding the Sodium: 209 mg oil—this will prevent sticking.
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